Roasted Cauliflower Mac & Cheese
- Suitable for diets:
- Low-Carb
- Vegetarian
Why Diabetes Friendly?
Low Carb Substitute:
Cauliflower is a low-carbohydrate substitute for traditional pasta in this recipe, making it suitable for individuals managing their blood sugar levels.
High Fibre Content:
Cauliflower is rich in dietary fibre, which helps slow down the absorption of sugars into the bloodstream, promoting better blood sugar control.
Nutrient-Dense Ingredients:
Cauliflower is packed with vitamins, minerals, and antioxidants, providing essential nutrients without excess carbohydrates or sugars.
Ingredients
- cauliflower (washed and cut into florets) 1 head
- olive oil 1 tbsp
- garlic powder 1 tsp
- onion powder 1 tsp
- pepper ¼ tsp
- garlic (minced) 2 cloves
- almond flour 2 tbsp
- almond milk (unsweetened, or any preferred milk) 1 ½ cups
- cheddar cheese (shredded, reduced fat) 1 ½ cups
- Greek yogurt 1/2 cup
- nutritional yeast ¼ cup
- mustard powder 1 tsp
- paprika 1/4 tsp
- salt ¼ tsp
- pepper ¼ tsp
- pasta (shells, cooked (optional)*) 1 cup
- parsley (or chives for garnish, chopped, optional) 1 tbsp
Cooking Tips
Cutting Technique:
Cut the cauliflower into small florets of uniform size to ensure even cooking and a consistent texture in the mac and cheese.
Topping with Breadcrumbs (Optional):
For added texture, sprinkle a mixture of breadcrumbs and grated Parmesan cheese over the top of the mac and cheese before baking. This creates a crispy, golden crust.
Instructions
- Preheat your oven to 400°F and prepare a baking sheet with parchment paper.
- In a large bowl, toss cauliflower florets with olive oil, garlic powder, onion powder, and pepper. Once cauliflower is well coated, spread evenly on the prepared baking sheet and roast for 20 minutes. Remove the roasted cauliflower from the oven and reduce heat to 375°F.1 head cauliflower, 1 tbsp olive oil, 1 tsp garlic powder, 1 tsp onion powder, ¼ tsp pepper
- Begin to prepare sauce by heating olive oil in a saucepan over medium heat. Add minced garlic and cook for about a minute until fragrant. Stir in almond flour and cook for another minute to form a roux.2 cloves garlic, 2 tbsp almond flour
- Slowly pour in the almond milk while continuously whisking to avoid lumps. Cook until the mixture thickens, about 3-5 minutes.1 ½ cups almond milk
- Reduce heat to low. Stir in the shredded cheddar cheese, Greek yogurt, nutritional yeast, mustard powder, paprika, salt, and pepper until the cheese is melted and the sauce is smooth and creamy.1 ½ cups cheddar cheese, 1/2 cup Greek yogurt, ¼ cup nutritional yeast, 1 tsp mustard powder, 1/4 tsp paprika, ¼ tsp salt, ¼ tsp pepper
- Add the cooked cauliflower florets to the cheese sauce, gently folding until everything is evenly coated. Optional to add pasta shells but note that this will increase the carbohydrate content of the recipe.1 cup pasta
- Transfer the cauliflower and cheese mixture to the greased baking dish and bake in the preheated oven for 15-20 minutes or until the top is golden brown and bubbly. Optional to broil for 2-4 minutes. Remove from the oven, let it cool for a few minutes, and garnish with chopped parsley or chives if desired.1 tbsp parsley
Notes
FAQ
Can I use frozen cauliflower florets?
Yes, you can use frozen cauliflower florets for convenience. Thaw them completely and pat them dry before roasting to prevent excess moisture.
Can I make this recipe gluten-free?
Yes, you can use gluten-free flour and breadcrumbs to make this recipe gluten-free. Also, ensure that any other ingredients used are gluten-free.
Can I add protein to the mac and cheese?
Yes, you can add cooked chicken, turkey, or crispy bacon to the mac and cheese for added protein and flavour.
What is nutritional yeast?
Nutritional yeast is a deactivated yeast with a cheesy, nutty flavour often used as a seasoning in vegan and dairy-free cooking. You can find it in health food stores, grocery stores (usually in the spice or bulk section), and online. It is also rich in protein and B vitamins.